- Eat slowly
Did you know that eating too quickly can cause weight gain?
According to research, faster eaters are more likely to be overweight, as compared to people who eat more slowly. In one study, it was also suggested that this is 115% more likely to happen in middleaged women.
As you eat, your body releasesfullness hormonesthat tell your brain you`ve eaten and should stop. However, this process takes about 20 minutes, so fast-eating people may overeat and not receive this signal until later. This explains the "feeling of fullness after the buffet" that you feel after a full meal.
The next time you eat, consciously eat slowly and observe the effect on your appetite.
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- Drink more water
You may have heard the saying, "Drink 8 glasses of water a day," but few people follow it and often choose to count their total water intake. This usually includes soda, coffee and other drinks.
But your body is not made of soft drinks or beer. Depending on age, about 60% of the human body is made up of water. There are numerous benefits of drinking more water – it helps us to control our calorie intake, energises our muscles, keeps our kidneys healthy, and hydrates the skin.
As you stay hydrated with water, you`ll also find yourself having fewer cravings for sugary or less healthy beverages. - Read nutrition labels
If weight loss is one of your health goals, make it a habit to read the nutritional labels on your foods during your grocery shopping.
Pay attention to the total amount of calories in the product, not just one serving (usually on the label). By reading the
nutrition label, you can avoid reading marketing labels such as "high fiber," "low fat," and "sugar-free." This is because these labels can be misleading. While the product is "rich in calcium," it can also be high in sugar. If you haven't read the nutrition label, you may have missed the details. - Eat more fruits and vegetables compared to people who eat less than one meal a day.
However, you may want to choose more fresh produce, as it was found that frozen and canned fruit can also increase the risk of dying by 17%.
Need a tip on how you can add more fruits and vegetables into your diet? Buy some cut fruit after lunch and bring it to your workplace. The next time youre hungry, that fruit will be the closest and most convenient snack youll reach for. - Exercise (at least) three times a week
According to Active Health (Singapore Sports Council initiative), adults are required to engage in moderate to intense physical activity for at least 150 minutes each week. But in reality, only 26% of Singaporeans do so.
Achieving this goal is not difficult. You can try the following:
Perform more activities that you have already done
Choose the activity you want to do and start
These can be minor changes. For example, instead of walking your dog, wear running shoes and jog with your dog. And if you`re already running twice a week, add a third day to explore different routes at a relaxing, enjoyable pace. - Quit smoking
While legislation has placed diseaseriddled images on cigarette boxes and eliminated tobacco advertising for decades, smoking is still a fairly common habit in Singapore. According to HealthHub, 6 Singaporeans die prematurely from smokingrelated diseases every day.
Quitting smoking can be challenging, but also one of the most lifechanging decisions you make. Some strategies to overcome the addiction include exercise, support groups, relaxation techniques like breathing, or even nicotine replacement therapy. - Get a fitness tracker (and use it)
These days, fitness trackers are changing the way people live and work out. These intelligent wristbased devices can track your heart rate and the distance of your run, and count the number of calories you burn during workouts.
While the accuracy of fitness trackers (and smart watches) may have been questionable a few years ago, the accuracy, reliability and reputation of these devices have been said to have improved remarkably in recent years. - Get 6-8 Hours of Sleep Daily
Did you know that the recommended time for an adult to sleep every night to improve their health is 6-8 hours? According to an article on sleep time and mortality, researchers also found that people who sleep less than 7 hours at night are 12% more likely to die prematurely.
However, people who sleep more than 8-9 hours a day are known to be at 30% risk of premature death, so be careful not to oversleep.
What is the conclusion? Go to bed when you can rest for 6-8 hours and wake up when the alarm sounds, not after repeatedly pressing the snooze button.
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- Smile and laugh more
This is one of the simplest but most powerful changes you can make to improve your mental health.
Why does this work? When we laugh, we breathe deeper and take in more air, which stimulates our heart, lungs and muscles. It also increases the endorphins released from our brain, which has a positive effect on our physiology and mood and automatically puts us in a better and happier state.
So go ahead, smile often and inject more laughter into your days. Sometimes, laughter really can be the best medicine.